Change Your Thinking with CBT

behavioural experiments because by changing our behaviour we create the opportunity to discover the consequences. The aim of the experiment is to find out whether or not our assumptions are correct.

If, on the other hand, the negative outcomes we had expected do not eventuate, we come to realise that our perceptions are wrong. Behavioural disputing is one of the most powerful ways of challenging negative beliefs because we learn experientially.

Behavioural disputing is a particularly useful tool for challenging irrational fears, as directly confronting the things we fear helps us to perceive on a deeper level that they are not dangerous after all

So far we have looked at disputing our cognitions logically, by directly challenging the unhelpful aspects of our thinking, and behaviourally, by taking actions that challenge unrealistic cognitions. A third method of disputing is goal-focused thinking.

Does thinking or behaving this way help me to feel good or to achieve my goals?

Does telling myself that my work has to be perfect help me to get things finished on time?

Does staying angry with my partner help us to be happy and to have a good relationship?

Does demanding that others should have the same values that I do help me to get on with people?

Goal-focused thinking can be used in many situations, but it is particularly useful when we feel angry, resentful or frustrated

Getting irritated by their behaviour is only punishing me

Focusing on his faults makes me bitter and wastes my energy. It also makes coming to the gym less enjoyable.

Focusing on his faults makes me bitter and wastes my energy.

I don’t have to like him, but I don’t have to hate him or focus on his flaws.

I’m here now. Focusing on the prices is not going to make the meal any cheaper—it’s just going to ruin the evening for me. I choose to let this go now, and just have a good time.

Logical disputing involves identifying the irrational aspects of our thinking, labelling their faulty aspects and coming up with more realistic and balanced ways of perceiving our situations.

Cognitions can also be challenged via Socratic questioning. This involves putting our thoughts under logical scrutiny by asking specific challenging questions.

Some negative assumptions and beliefs are better challenged using behavioural disputing. This involves changing our behaviours and observing the outcomes.

Some negative assumptions and beliefs are better challenged using behavioural disputing. This involves changing our behaviours and observing the outcomes. This method is particularly powerful because we often learn experientially that our thinking is incorrect.

Goal-focused thinking is a motivational strategy to encourage us to change our perceptions.

Goal-focused thinking is a motivational strategy to encourage us to change our perceptions. It involves focusing on the self-defeating nature of our current cognitions